What Causes Workout-Related Muscle Soreness

July 17 2014

What Causes Workout-Related Muscle Soreness?

Muscle soreness is an all-too-common side effect of performing strength training exercises. You may wake up the day following an intense workout session only to notice that your muscles are sore and aching. The discomfort can range from minor to severe – in some cases limiting a person’s mobility and normal range of motion. Thankfully, however, there are some simple steps you can take to alleviate post-workout muscle soreness.

Why Does Exercise Cause Muscle Soreness?

When you lift weights and perform other “intense: workouts, tiny tears develop in your muscles, which often triggers a condition known as delayed onset muscle soreness (DOMS). You may not feel it at first, as muscle soreness associated with DOMS typically occurs around 12-48 hours after working out.

Rest Between Workout Sessions

The key thing to remember is that muscle soreness is your body’s own way of telling you it needs to rest. Going back to the gym for another round of strength training exercises will cause further breakdown of the muscle fibers.

Wait until your muscles no longer ache before picking up the weights again (a minimum of 48 hours). I know some people are eager to go the gym on a daily basis, assuming it will result in greater muscle growth, but in reality this will only slow down your progress. Building muscle requires three main components: nutrition, strength training, and rest – all of which are equally important.

Tips To Alleviate Muscle Aches and Pains:

• Taking a non-steroidal anti-inflammatory drug (NSAID), such as ibuprofen or aspirin, may offer some relief of muscle aches and pains caused by working out.

• Since muscles tighten up after an intense workout session, stretching tends to help. Performing a couple of body lunges and core twists will improve your flexibility while alleviating aching muscles.

• Of course, nothing beats a therapeutic massage. If you’re struggling with aches and pains stemming from DOMS, ask someone to give you a massage. This helps by working out muscle knots and promoting greater blood flow through the body.

• Heating pads – disposable or electric – may also alleviate post-workout muscle discomfort. Numerous studies have shown that heat pads improve circulation and muscle recovery, both of which are crucial following an intense workout.

• If you don’t have access to a heating pad, you can always take a warm bath to help soothe your post-workout muscle aches.